How to Build a Complete Workout Using Climbing, Strength Training, and Cardio

Sometimes a workout routine can become redundant and boring. Adding new workouts to your routine can help keep you motivated and see progress in other areas. Including things like climbing and cardio into your workout routine can keep a workout exciting and honestly sounds pretty cool when you share your workout routine with others.

Here is what that workout routine can look like:

Get started with Cardio🏃

Remember what we learned from P.E? Warming up your body before getting started on any workout to avoid any injury is crucial. A great way to start is by hopping on a treadmill and walking or jogging for about 15 minutes. This will get your body warm and ready to move!

Is hopping on a treadmill not your thing?

- Try out a 4x4 workout, where you pick 4 climbing routes, ideally of different styles and all about a grade or two below your max send grade (a grade that usually takes 10-15 attempts to climb cleanly). You’ll do each problem 4 times, with very little rest in between. Try to keep moving but focus on the movement and keep your heart pumping.

Let's get on the wall 🧗

Get started on low-graded routes on the wall to get slowly into climbing. When
climbing those lower grade routes, it's great to use all holds despite your climbing level; this helps your body become familiar with a wider range of movements. climb As you are gradually increasing your climbing grade, you will feel your upper body (shoulders, forearms, biceps, and back) get warm as these are the muscles you are using to climb. Without even knowing it, you are getting a full upper body workout all the while having fun problem-solving and challenging yourself in ways you never expected. Once you have reached your max grade level, you can now continue to work out with strength training.

Let's lift💪

If you are looking to continue to work out your upper body, working on any workouts that require a "push" is best. When it comes to climbing, we tend to pull during our sessions rather than push. This means we are not really hitting our chest, so including workouts like bench presses, push-ups, or tricep dips would be great to make sure you get a well-rounded workout! fitness-4

Looking to have a full-body workout?
- Climbing is a full-body workout, but adding lower-body strength exercises can help improve your power and stability on the wall. Squats, lunges, and other leg exercises are great for building the strength needed for bigger moves and more controlled footwork

Looking to get started on this new workout routine? Find a location near you!